I’ll end up evening out by the end of next week probably
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Pushed it medium good
Warm-up: 5 minutes incline treadmill
-
DB Incline
25/20
40/12
55/8
70/6
80/8 x 3
80/12 -
BB Incline
45/6
135/6
165/6
185/6
205/6 -
Machine Press
85/6
140 (I think?)/ 10 + 7 + 5 + 3 -
Machine Flye
70/6
100/8 + 10-second stretch x 3 -
Machine Rear Delt
55/8
70/15 x 4 -
HS Shoulder Press
40/8
80/6
100/6
120/6 x 2 -
V-bar Pressdown
80/6
140/10 x 4 -
DB Skullcrusher
30/10 x 4
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Looks like a gym bro’s push day. It’s official - the brah is back!
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I put the bro in brah… so bro that even makes sense to me
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Leg day… horrific leg day
Warm-up: 5 minutes on Rogue Echo bike (I think this is the same as an Airdyne?) for @ChongLordUno
-
Seated Leg Curl
Rapid warm-up (basically did some reps and one plate at a time without stopping on the way up to working weight)
60/10 x 3
60/10 + 40/9 + 30/9 -
SSB Paused Squat
Slow eccentric, 2-count at bottom
65/8
65 + chains/ 6
155 + chains/ 4
205 + chains/ 6 x 5 -
KB BSS
15/8
25/8
35/8
Drop set of death: 35, 25, 15 -
Paused RDL
Slow eccentric, 2-count at bottom
135/8 x 2 -
Standing Calf Raises
For @flappinit!
120/10 x 6
First 3 sets: long flex; second 3 sets: long stretch
And, while I’m tagging the whole world, sorry @Frank_C: I don’t think I’m man enough to join you in your 5/3/1-ing. I’m just too wussy.
I will say, I’ve been neglecting volume work. I’d been working up to a top set or two, but it is incredibly difficult to keep the weight the same and your form really tight for 3 or 4 (or more!) straight sets. That’s something I took away from the Alsruhe experiment for sure. I was soaked today.
And… house porn! Electrical and HVAC finishing now; dry wall starts this week!
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It’s coming along mate. Wouldn’t look out of place on Southfork Ranch!
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No worries on 5/3/1. I understand your love affair with Meadows.
House is looking great. I’m jealous! I love my house but I’d sure have fun building it from scratch. My home gym would have taller ceilings if I built it.
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I had to look that up. Thanks!
Thanks! It’s cool to build, but slightly overwhelming too. Some of the builders we looked at were so custom I didn’t even know where to start. This builder was kind of in-between: they had some floor plans to choose from as starting points and then you do customizations or options here and there.
If you ever do build, plan your timing better than me. It takes 5-8 months… and that’s a long time in temporary living!
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That’s going to be a stunning house when you’re done!
Great work on the legs too - in actually think Meadows stuff takes a lot more fortitude than 5/3/1 (or at least it does for me in my experience, BTM might change my mind soon).
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Thanks on both!
I think what is harder for one person or another is pretty dependent on personality and recent background. I also think BTM looks rough!
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This. And
Your leg workout looks like it was awful, at least in a first-world-experiences way. And
The house is going to look magnificent!
It was pretty bad! My legs were quivering getting and out of the shower. I almost had to show up late to a meeting… and we’re not even in the office! I just couldn’t drag my butt to the computer.
Thanks! We’re really getting excited.
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That’s definitely the annihilate end of the spectrum not the stimulate haha!
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Did my secondary pull workout and 25 minutes of incline treadmill.
Today and yesterday I experimented with @eyedentist’s intermittent fatting ideas, although I’m sure I’m doing it wrong. I can’t do nut butters, but pepperoni looks similar on the insulin index to the peanut butter he says he uses (and I had some) so I did that. Then I did Gatorade zero during the workout. The combination of fat and salt gave me an unreal pump. I may need intra carbs for harder workouts, though.
On the insulin index, pork sausage and egg yolk show just slightly higher than peanut butter, and lower than cheese, so that’s potentially good news! On the other hand, veggies show high, so that makes combining foods weird if I am strict with this. If anyone reads this and knows what they’re talking about, please feel free to opine!
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Pepperoni, egg yolk, and Gatorade blended shakes?
Ever fall down trying to get up from a leg exercise machine?
You might be able to tempt punny with such a concoction, but for those of us with human taste buds, that is a hard pass.
Not yet, but that’s not to say never!
I am ridiculously sore from that session - mostly hamstrings and calves (likely because I’m so inconsistent with calves).
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Normally, I’d say something snarky about not knocking it til you try it, but some truths ARE self-evident.
A friend in high school achieved absolute quadriceps failure on a leg extension machine (another friend was berating him to do more reps, aka pushing him.) Friend A did more reps til no more could be done, then stood up and dropped to the floor. It was epic.
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I’m impressed with his fortitude!
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Would it help if I added the info he went on to the Naval Academy after graduation then into something undoubtedly high level and super-secretive?
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